Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

Metcon (AMRAP – Rounds and Reps)

(18m)

5 DB Front Squat

10 DB Push Press

15 DB Hang Clean

20 DB Pushup

*Athlete A working/Athlete B Hanging hollow from Pullup Bar
*2 Athlets working

*Athletes can only work when athlete is hanging

*At min 9 Athlete B moves to plank hold